A Doctor Explains What High Blood Sugar Can Do to Your Brain

From verywellhealth.com

A lot of people connect blood sugar with metabolic health and diabetes, but there’s less discussion about blood sugar and your brain. So we spoke to our chief medical officer, Sohaib Imtiaz, MD, about how poor blood sugar regulation affects the brain and what we can do now to protect it in the long term.

Severe blood sugar fluctuations over time can have lasting effects on your cognitive health.  FatCamera / Getty Images

*This interview has been edited and condensed for clarity.

Q: Why is managing your blood sugar so important for brain health?

Imtiaz: Your brain is actually the most metabolically demanding organ in the body. Even though it accounts for about 2% of your body weight, it consumes about 20% of your basal metabolic energy, and its primary fuel is glucose (sugar).

When you have diabetes or insulin resistance (a condition wherein your cells stop responding efficiently to the hormone that regulates blood sugar), it has a significant impact on your brain.

Some researchers have actually started calling Alzheimer’s disease “type 3 diabetes.” It’s an informal term, not an official diagnosis, but it captures just how important insulin signalling is in the brain.

Q: Is it just high blood sugar that is the problem?

Imtiaz: The constant swinging between high and low blood sugar readings, known as “glycaemic variability,” may be the biggest problem for brain health.

Ideally, your blood sugar should be between 70 and 180 mg/dL. Hyperglycaemia (high blood sugar) and hypoglycaemia (low blood sugar) occur when your glucose levels fall outside of the normal range.

Both high and low blood sugar contribute to cognitive dysfunction through different mechanisms.

Chronic hyperglycaemia causes inflammation in the brain and leads to a progressive decline in your brain cell connections, resulting in cognitive impairment. It also contributes to the loss of white matter in the brain, which can eventually lead to vascular dementia.

Since the brain relies so heavily on glucose, hypoglycaemia can disrupt brain functioning. Repeated episodes lead to structural brain changes affecting the brain’s prefrontal cortex, the region responsible for decision-making, and your hippocampus, the brain’s memory centre.

This is why it’s so important to work toward maintaining steady blood sugar levels rather than just aiming to keep it low.

Q: What are the top three simple habits you’d recommend to keep your blood sugar in check for better brain health?

Imtiaz: First, make balanced meals. Be sure to include protein, vegetables (fibre), and some healthy fat, such as olive oil, alongside carb-heavy foods. Fibre and fat are key to lowering glucose spikes from carbs.

Second, don’t sit down after you eat. Try to get up and walk around for a few minutes. It will help stabilize your blood sugar.

Third, get good sleep. When you’re sleep-deprived, you have a lot more blood sugar spikes the following day—even if you eat foods that don’t typically affect your blood sugar.

https://www.verywellhealth.com/how-blood-sugar-affects-brain-health-12007894 

Type 2 Diabetes in the Office: 9 Ways to Add More Movement to Your Day

From everydayhealth.com

When you work a desk job, finding an opportunity to move more can feel challenging. But if you have type 2 diabetes, moving throughout your day helps your body keep blood sugar levels stable.

Even quick exercise breaks can keep glucose levels down. Moving your muscles uses sugar in your bloodstream and makes your natural insulin (a hormone that manages blood sugar) more sensitive to high sugar levels, says Kelly Bogowith, a physical therapist at OSF HealthCare in Alton, Illinois.

You don’t have to do a complicated routine to get the benefit of movement, says Theresa Marko, DPT, a doctor of physical therapy in private practice in New York City and a spokesperson for the American Physical Therapy Association. “Doing small and consistent movements and routines throughout the day can be more sustainable and have a real impact on diabetes management over time.”

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You have lots of choices in adding more movement to your day at a desk. Here are some options you can try.

1. Walk a Few Laps Around Your Office

To start, take a walk around your office space. If possible, go outside and stroll around your building.

Your walks don’t have to last too long. In one small study, participants who took 3-minute walks every 30 minutes throughout the day lowered their blood sugar by 17.5 percent.

“[Another] study showed that if people went for a short walk after eating, their blood sugar levels rose and fell more gradually, and their insulin levels were more stable,” says Ashley Katzenback, DPT, a physical therapist in private practice in Plymouth, Massachusetts.

2. Take a 10-Minute Walk After Lunch

Walk for 10 minutes right after any meal or snack, says Katzenback. Blood sugar spikes after eating can boost your HbA1C levels, but getting active can lessen those effects.

“If you are unable to walk immediately after, another equally effective option is to walk for 30 minutes, 30 minutes after your meal,” says Katzenback.

3. Take the Scenic Route

As you walk to work from your car, or make a cup of coffee in the break room or visit the toilet, you can add length to each journey. “Park farther away from your building entrance or get off public transportation one stop early if feasible,” says Marko.

Marko also suggests getting off the elevator one floor early and taking the stairs the rest of the way. If you need to make copies or go to the bathroom, take an extra lap around the office before going back to your desk, says Marko.

4. March in Place at Your Desk

Marching in place or stepping up on a step are great exercise options for small spaces.

If you don’t want to attract attention by doing these at your desk, you can sneak away to a stairwell or even do them in a bathroom stall. On the other hand, you can lead the charge and invite your co-workers to join you in movement breaks.

5. Try Seated Soleus Push-Ups

Seated soleus push-ups (SPUs) sound complicated, but you can do them while you sit at your desk or in a meeting.

Here’s how to do one:

1. Sit in a chair and place both feet flat on the floor.
2. Raise your heel, keeping the ball of your foot down.
3. Relax and lower your heel.
4. Repeat.

One study review found that doing SPUs after a meal can lower your blood sugar by up to 52 percent.

“The results of the study are really quite remarkable because previously we suspected you needed to walk to stabilize post-meal blood sugar,” says Katzenback. “But this study concluded that simple interventions that can be performed while seated are more than enough to do the trick.”

Katzenback recommends doing three minutes of SPUs every 30 minutes throughout the day. 

6. Do Push-Ups Against a Break Room Wall

Standing wall push-ups can be another good way to move at work, says Bogowith.

Here’s how to do these exercises.

1. Stand facing a wall (a few feet away).
2. Place your hands against the wall at about chest level.
3. Lean forward, bending your elbows.
4. Pause and hold when your head gets close to the wall, keeping your body straight.
5. Push away from the wall until your arms are straight again.
6. Repeat as many times as you can.

You can make this exercise easier, if needed, by moving your feet closer to the wall. Or make it more challenging by leaning against a countertop instead of the wall.

7. Use Mini-Squats in Tight Spaces

Mini-squats work well to strengthen your legs in a small office space, says Bogowith. These modified squats strengthen your core and support the sugar-managing benefits of movement.

To do a mini-squat, follow these steps:

1. Stand up straight with your feet apart (about shoulder-width).
2. Bend your knees and move your hips back slightly as if you are about to sit. A mini-squat doesn’t lower your body as far as a traditional squat.
3. Hold this almost-sitting position while keeping your back straight and tightening your core and thigh muscles.
4. Rise back up into a standing position.
5. Repeat 10 to 15 times.

Make sure to keep your knees from pushing out over your toes to avoid injury.

8. Stand Up, Sit Down, Repeat

The simple act of sitting and standing uses muscles. “Stand up and sit down 5 to 10 times every time you go to use the restroom,” says Marko.

For best results, get in and out of your chair without using your arms.

9. Do Leg Kicks While You Wait

While waiting for coffee to brew, water to boil, or food to cook in the break room, do 20 standing side leg kicks or back leg kicks, says Marko.

Here’s how to do a standing side leg kick.

1. Stand straight, starting with your feet together.
2. Place your hands on your hips or use one hand to hold onto a counter or chair.
3. Lift one leg out to the side as far as you can and hold it there for a few seconds. Your hips should stay in place during this movement.
4. Lower your leg slowly.
5. Repeat 8 to 12 times
6. Switch to the other leg and repeat steps 1 to 5.

Standing back leg kicks follow the same steps, except you lift each leg behind you, instead of to the side.

If you want more ideas for simple exercises to do at the office, ask your healthcare provider for suggestions or a referral to a physical therapist.

The Takeaway

• An office job can make it hard to stay active when you have diabetes, but adding movement to your day can help you manage your blood sugar levels.
• To move more at work, do mini-squats at your desk, try leg kicks while your coffee brews, march in place while your lunch heats, and take walks around your office or building, especially after you eat.
• If you want more personalized exercise tips, ask your provider for their suggestions or a referral to physical therapy.

https://www.everydayhealth.com/type-2-diabetes/ways-to-add-more-movement-to-your-day/

 

If you live with diabetes, managing glucose is only half the battle; psychologists say the emotional toll is what no one prepares you for

From okdiario.com

Living with diabetes has always involved numbers. Blood glucose readings, insulin doses, meals, exercise, and sleep can shape a whole day before breakfast is over. But newer international guidance is sending a clear message. Good diabetes care now has to measure more than glucose.

That shift matters because emotional strain is common.

In a 2024 global survey by the International Diabetes Federation, 77 percent of people living with diabetes said they had experienced anxiety, depression, or another mental health challenge because of their condition. Dr. Camila Hernández, a diabetologist and nutrition specialist, summed up the change this way, “The management of diabetes is no longer defined only by the numbers.”

Why diabetes distress matters

Diabetes distress is the emotional burden of living with a condition that needs attention every day. It is not simply having a bad week. It can mean fear of a sudden glucose drop, frustration over high readings, or the feeling that diabetes never really clocks out.

What happens when the numbers look fine but the person is exhausted? Hernández noted that “behind every glucose measurement” there is often concern about avoiding very low or very high blood glucose, which in severe cases can be life-threatening. That watchfulness can follow someone to school, work, dinner, and bed.

Ignoring this distress can have medical consequences. The same global survey found that 79 percent of participants reported diabetes burnout, and many said stress had interrupted treatment. That’s where emotional care becomes part of physical care, not an extra.

Guidelines changed the conversation

The American Diabetes Association released its 2026 Standards of Care on December 8, 2025, with new recommendations on technology, nutrition, and person-centred care. The update includes guidance on behavioural health screening and referral for diabetes distress and anxiety.

It also recommends continuous glucose monitoring at diagnosis and afterward for people who could benefit.

The European Association for the Study of Diabetes has moved in the same direction. In September 2025, it launched its first evidence-based clinical practice guideline, focused on assessing and managing diabetes distress in adults with type 1 and type 2 diabetes.

The guidance encourages health professionals to ask about distress in routine visits.

Professor Richard Holt of the University of Southampton and Professor Jane Speight of the Australian Centre for Behavioural Research in Diabetes co-chaired the EASD panel. Holt said the guideline affirms the importance of “emotional health alongside physical health” for people with diabetes.

Technology can reduce guesswork

Continuous glucose monitoring, often called CGM, uses a small sensor to track glucose throughout the day and night. Instead of relying only on single finger-stick checks, people can see patterns as they eat, exercise, sleep, or use insulin. In practical terms, it can make the invisible easier to read.

Abbott’s FreeStyle Libre 2 system, one device mentioned in this discussion, provides real-time glucose information and optional alarms for high or low readings.

In Chile, the company announced in August 2024 that the system was available with automatic minute-by-minute readings and smartphone alerts when low or high glucose is detected. For families, that can mean fewer moments of guessing in the middle of the night.

Still, a sensor is not a cure, and it should not turn life into a nonstop alarm. Hernández stressed that the information works best when combined with medical guidance and patient education, because the data can help people and clinicians adjust treatment. The tool matters, but so does how it is used.

Chile is widening access

Chile offers a useful test case for the next phase of diabetes care. The supplied information says reimbursement mechanisms for modern monitoring devices have existed since 2022 through Fonasa, the public health insurer, and the private insurers known as Isapres. That is an important start, especially for families juggling medical costs.

The newer GES update moved further. Chile’s Decree 29, published on January 16, 2026, says beneficiaries younger than 18 and pregnant people with confirmed type 1 diabetes have access to continuous glucose monitoring.

In everyday terms, that means the technology is no longer only a private purchase for some of the people at highest risk.

Even so, the access gap has not disappeared. The ADA now recommends CGM from diagnosis and anytime afterward for anyone who could benefit, which opens a larger policy question in Chile and elsewhere. Who gets the tool first, and how fast can health systems catch up?

The next test is human care

Dr. Isabel Dávila, medical manager for diabetes care at the company, described the change as a deeper shift in how medicine understands the condition.

“Today we have solid evidence to address diabetes beyond glucose,” she said, adding that care now includes daily experiences, emotional well-being, and technology that supports people with diabetes and their caregivers.

That does not mean a diabetes diagnosis has become easy. It means the outlook is, to a large extent, different from a decade ago because better tools, stronger evidence, and more integrated care are changing what patients and families can expect. The challenge is making those gains reach more people.

This is the quiet change in diabetes care. Better sensors and updated guidelines matter, but so does a doctor asking, “How are you holding up?” 

The official guidance has been published in Diabetes Care.

https://okdiario.com/metabolic/en/health/if-you-live-with-diabetes-managing-glucose-is-only-half-the-battle-psychologists-say-the-emotional-toll-is-what-no-one-prepares-you-for-29105/

11 Type 2 Diabetes–Friendly Snacks to Keep at the Office

From everydayhealth.com

A tasty snack at your desk or in the break room can shake up office monotony and give you an energy boost for the work to come. But when you have type 2 diabetes, it can feel tricky to find easy-to-pack snacks that won’t spike your blood sugar.

The best snack options provide important nutrients while being low in calories and carbohydrates and free of the trans fats found in many processed snacks.

A healthy snack for people with diabetes should include protein and produce (fruits and veggies), says Lindsay Malone, RD, an instructor and clinical dietitian with the Department of Nutrition at Case Western Reserve University School of Medicine in Cleveland.

“This combination provides protein to help keep you full and satisfied, along with carbohydrates that naturally come packaged with fibre, vitamins, minerals, and antioxidants,” says Malone. “The fibre helps slow digestion and supports more stable blood sugar levels.”

If you don’t have a refrigerator at work, you’ll need to choose shelf-stable snacks, meaning they don’t spoil at room temperature.

As you shop for snacks, also check food labels, avoiding options with added sugar and high carbohydrates. 

But you don’t have to focus on what to leave out — instead, look for snacks that combine protein, fibre, and minimally processed foods.

                                                                                                                          Adobe Stock

1. Banana With a Protein Bar

Protein bars can offer high fibre and protein.

Eaten with a small or medium–size banana, the protein bar slows digestion of the banana’s carbohydrates, which helps you feel full longer and doesn’t spike your blood sugar.

“Look for [mini] bars with around 6 to 10 grams (g) of protein (more if you are going for the full size) and minimal added sugar,” says Malone, who recommends Perfect Bar Snack Size.

Be careful to choose protein bars with low added sugar, says Diane Lindsay-Adler, RDN, an assistant professor of paediatrics at New York Medical College and a registered dietitian-nutritionist at Boston Children’s Health Physicians in Valhalla, New York. 

You can see how much added sugar a bar has by checking the nutrition label. Next to added sugar, it should show how many grams it contains per serving, followed by a percentage of your daily value based on a 2,000-calorie-per-day diet.

For example, if the label says “4 percent” next to added sugar, that means that a serving of that food will give you 4 percent of all the added sugar you should eat that day. Anything under 5 percent is considered a low source of added sugars, so you can use that as a guide when shopping.

“For a snack, aim for less than 15 g of carbs,” says Mary Mosquera Cochran, RD, a registered dietitian at the Ohio State University Wexner Medical Center in Columbus.

2. Apple or Pear With Nut Butter

Pears and apples eaten with nut butter pack a diabetes-friendly nutrient punch. “Fresh fruit provides fibre, while nut butter contributes protein and healthy fats for a more balanced snack,” says Lindsay-Adler.

Nut butters also deliver B vitamins, fibre, vitamin E, and other nutrients.

Some good nut butter options for diabetes include:

• Almond butter
• Cashew butter
• Peanut butter
• 
  
• They also have a long shelf life (up to three months, once opened), so you can keep them at your desk.
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• 3. Cottage Cheese With Cherry Tomatoes

If you have access to a refrigerator at work, you can include high-protein dairy snacks like cottage cheese.

 “Cottage cheese provides protein with relatively few carbohydrates,” says Malone.

Eating a handful of grape tomatoes with your cottage cheese adds fibre, hydration, and nutrients.

This combination makes a satisfying snack that can help prevent blood sugar spikes, says Malone.

4. Greek Yogurt With Berries

Greek yogurt offers protein and additional nutrients, and berries offer fibre, vitamins, minerals, and 

anti-inflammatory ingredients.

“Berries provide fibre and antioxidants while being lower in sugar than many other fruits,” says Malone. 

“The protein and fibre combination helps promote steady blood sugar levels.”

For the best nutrition-to-calorie and sugar ratios, choose non-fat plain Greek yogurt.

To add flavour and natural sweetness, stir in some berries like these:

• Blackberries
• Black currants
• Blueberries
• Cranberries
• Raspberries
• Strawberries 

5. Cucumbers With Tuna Salad on High-Fibre Crackers

For a snack that includes protein, whole grains, and nutrients like potassium and calcium, put tuna salad and cucumber slices on crackers. “Tuna is an excellent source of protein, and cucumbers add crunch, volume, and hydration,” says Malone. 

Choose high-fibre crackers, says Dr. Cochran. “Look for options with chia or flaxseeds and whole grains.” Some crackers may say “made with whole grain,” but those can include a lot of refined grains.

If your favourite cracker box doesn’t say what percent whole grain they use, check to make sure the ingredient list includes one of these:

• Whole-wheat flour
• Whole rye flour
• Brown rice flour

Ingredients like “wheat flour” or “rice flour” mean it’s not truly a whole-grain option.

6. Air-Popped Popcorn With Roasted Edamame

Popcorn and edamame give you protein, fib, and other nutrients. “Roasted edamame is rich in both protein and fiber, making it one of the most filling shelf-stable snack options available,” says Lindsay-Adler.

As a whole grain, popcorn is also a good source of fibre,” says Lindsay-Adler. In fact, one serving of popcorn delivers about 15 percent of the fibre you need in a day.

“Pairing it with a protein source creates a more satisfying snack that can help support stable blood sugar levels.” For the most nutritional value, go for air-popped popcorn over microwave bags.

7. Jerky With a Kale and Spinach Salad

Meat jerky is high in protein and shelf-stable, says Cochran. Paired with fresh veggies, this snack can also add antioxidants to the mix, says Cochran.

Antioxidants protect your cells from damage and can help prevent diabetes complications like vision problems and nerve pain.

You can get antioxidants from vegetables like:

• Kale
• Spinach
• Brussels sprouts
• Broccoli
• Beets
• Bell peppers

Although veggies and jerky together can make a satisfying snack when you have diabetes, avoid eating processed meats every day. This type of meat comes with its own risks, like heart disease. Processed meats with high levels of sodium, sugars, saturated fats, and nitrates can have negative effects on your health. Many brands now offer less processed types of jerky. Look for options that are low in added sodium, sugars, saturated fats, and nitrates.

8. Turkey Roll-Ups

Turkey slices rolled around strips of cucumber or bell pepper strips make a tasty, protein-rich snack, says Lindsay-Adler. The protein comes from the turkey, which is also low in fat and high in vitamins and minerals.

For the healthiest, least-processed option, look for turkey that’s low in sodium, saturated fat, and nitrates. If possible, choose fresh deli meat over prepackaged. 

Green bell peppers have a very low calorie count but deliver a lot of fibre. This combination helps your blood sugar stay stable as you digest this snack. Bell peppers also have vital nutrients like vitamin C and potassium.

9. Hummus With Cauliflower

Hummus offers protein and healthy fats. And non-starchy vegetables like cauliflower and broccoli can help you feel full longer.

You can buy hummus from your local grocery store or make your own with a blender or food processor. Remember to choose low-sodium chickpeas as you gather your ingredients.

10. Lean Meat Stick With Baby Bell Peppers

For another easy-to-pack snack idea, choose a lean meat stick and baby bell peppers, which require no slicing or prep. “Lean meat sticks are portable and shelf-stable, making them ideal for work,” says Malone. 

“Bell peppers provide fibre, vitamin C, and crunch,” says Malone, who recommends pairing them with meat snack sticks that have no nitrates, ideally with less than 2 g of saturated fat.

Note that like jerky, meat sticks are considered a processed meat and are associated with potential health risks. The healthiest meat sticks are the least processed. Lindsay-Adler recommends Archer or Chomps beef sticks. 

11. Ready-to-Drink Protein Shake With an Apple

Packing a protein shake can be an easy option for busy days, says Malone, who recommends pairing this with an apple for added fibre.

When you choose a protein shake, aim for these nutritional limits per serving:

• About 100 to 200 calories
• At least 15 g of protein per 100 calories
• Less than 5 g of added sugar

The Takeaway

• Packing shelf-stable, diabetes-friendly snacks for work can feel challenging, but pairing protein with fruits and vegetables can offer convenient and healthy choices.
• Try combinations like fruit and nut butters, popcorn and edamame, or an apple and a ready-to-drink protein shake for snacks you can keep at your desk.
• If you have a refrigerator, you can add hummus, cottage cheese, and Greek yogurt to your snacking menu.

https://www.everydayhealth.com/diabetes/type-2-diabetes-friendly-snacks-to-keep-at-the-office/